Feasting

Diet and nutrition are paramount, your touring success depends largely on
eating the right foods to keep energy levels at your highest. Physical and
mental energy comes from glucose, such as fresh fruit. The level of your
alertness, judgment, pleasure or pain, will be the result of your intake.
Food. Every individual organ, muscle, bone, needs food to work properly:
energy to perform mechanical work with muscle action, fluids to conduct heat
and sustain body temperature, building goods to grow and replace cell
structures, enzymes for other processes, food calories to produce energy to
keep the body’s temperature at a level for systems to operate, The most
important materials are: water, carbohydrates, fats, proteins, vitamins,
minerals, fiber. Eat as many different foods as possible to get enough
variety for a well-balanced diet.

Carbohydrates are the most fuel efficient food for cycling muscles, they
supply the bulk of energy during high intensity activity (above 70% *VO2
max.) energy comes from the carbs stored in the muscles, liver, and
bloodstream. High-energy complex carbohydrates are slow burning fuel and
include Fruit, veggies, potatoes, whole grains, pasta, and breads, rice.

Simple carbohydrates are quick energy snacks: Granola bars, fruit bars,
raisins, dried fruits, chocolate, nuts, shredded coconut, trail mix. Snack
often to consume 30-60 grams of carbs per hour during your ride so you don’t
run out of fuel and “bonk out”.

Fats are less-efficient fuel but more concentrated than carbohydrates, most
foods have a certain amount of fat to provide an automatic 20% for a
balanced diet. Your body releases fat for energy during low intensity
activity (below 70% *VO2 max), there is little immediate benefit during high
intensity sports. Fats are found in meat, butter, nuts. On a cold day, add
some butter to your oatmeal in the morning to help keep you warm, fat also
acts as an insulator.

Protein is best at building and repairing muscle tissue after intense
activity. Protein produces even less energy than fat and consumes calories
in this process. Meat, fish, eggs, milk and cheeses are good sources of
protein.
Minerals or electrolytes can be in the form of sodium, potassium, calcium,
and iron from fruit, veggies and grains. A balanced diet will provide
minerals for enzyme functions. Minerals are sweated-out easily and are
important to be replenished regularly to help metabolize foods . Sports
drinks provide an excellent supply of minerals or electrolytes.
Fiber Bran. Cereal, whole bread, vegetables are fibrous material necessary
to stimulate the digestive cycle.
* VO2 max. ( maximum oxygen consumption at peak performance.)

Calories
Calories are units of food energy or fuel. Strive to consume “loaded
calories” high in carbs and low in fat, giving the best performance results.
Fruits, veggies and grains are excellent, or check the package for energy
ratings per serving.

A 150lb touring cyclist requires at least 3000 cals./day.
Breakfast (bagel, cereal, banana) 800 cals, snack (yogurt and cookies) 400
cals. Lunch (tortilla, soup, orange) 700 cals,
snack (crackers, cheese, juice) 300 cals. Dinner (stir fry, salad, dessert)
1000 cals, snack (muffin & peanut butter) 300 cals.

Cycling speed (kph) Cals. / mile Cals. / day
16 26 4300
24 31 5200
32 38 6300
40 47 7800
48 59 9800

Select the best foods for a ride.
Strive for optimal calorie consumption: 70% carbs, 20% fat, 10% protein. Not
only will this formula provide optimal energy stores, it will prevent: Heart
disease, many cancers, hypertension, diabetes, eye disease and hormonal
laziness.

Food values – complex carbs. Amount – grams
Amount Food Cals. Carbs. Protein Fat
ฝ cup white rice 103 22 2 0
ฝ cup brown rice 106 22 3 1
1 med. baked potato 145 33 4 0
1 rice cake 35 8 0 0
1 cup oatmeal 14 23 6 3
1 cup popcorn 23 5 1 0 0
ฝ cup yams 79 19 1 0
1 slice whole bread 70 12 3 1
1 cup pasta 200 40 7 0
1-1/3 cup special k 111 21 6 0

Food values – simple carbohydrates. Amount – grams
Amount Food Cals. Carbs. Protien Fat
1 med. apple 81 21 0 1
1med. banana 105 27 1 1
3med. apricots 51 12 2 0
ฝ grapefruit 37 10 1 0
1 naval orange 65 16 1 0
1med. peach 37 10 1 0
1med. pear 98 25 1 1
1 cup strawberries 45 11 1 1
1tbsp fruit jam 50 13 0 0
1tsp sugar 13 4 0 0

Food values – fibrous carbs. Amount – grams
Amount Food Cals. Carbs. Protein Fat
ฝ cup broccoli 23 4 2 0
1med. carrot 30 7 1 0
1cup cabbage 16 4 1 0
4 asparagus 17 3 2 0
ฝ cup cauliflower 15 3 1 0
ฝ cup cucumber 7 2 0 0
ฝ cup corn 89 21 3 1
ฝ cup green beans 22 5 1 0
ฝ cup mushrooms 21 4 2 0
1med tomato 21 5 1 0
ฝ cup peas 67 13 4 0
ฝ cup squash 39 9 1 1

Food values – proteins Amount – grams
Amount Food Cals. Carbs. Protein Fat
3.5oz. chicken 173 0 31 5
1large egg white 16 0 3 0
1large egg whole 79 0 6 6
3.5oz. lean beef 250 0 25 16
3.0oz. shrimp 84 0 18 1
3.0oz. tuna in water 111 0 25 0
3.5oz. turkey 157 0 30 3
3oz. swordfish 132 0 22 4
1cup kidney beans 208 38 13 1
3oz. atlantic cod 89 0 19 1
3oz. halibut 119 0 23 3
3oz. crabmeat 90 1 20 2
1cup cott cheese 164 6 28 2
8oz. skim milk 86 12 8 0
ฝ cup tofu 182 5 20 11

Food values – fats Amount – grams
Amount Food Cals. Carbs. Protein Fat
1tbsp olive oil 124 0 0 14
1tbsp sunflower oil 120 0 0 14
1tbsp vdo’s oil 135 0 0 15
1oz. walnuts 182 5 4 15
1oz. pumpkin seed 154 5 7 13

Tips From Mom
Snack often when you’re riding and avoid the big lazy day lunch. Your
digestive system won’t have to work as hard with a light lunch, your stomach
will love you and this can make your cycling easier. Experiment with a
variety of snacks.

Sports drinks and energy bars are the most efficient source of energy,
though fresh fruit is best for you.

Fruit such as oranges, apples, bananas, will replenish fuel, electrolytes
and minerals while you ride.

Good fast food nutrition for cycling is Mexican beans and pita, Italian
pizza, oriental noodles and rice, potatoes.

Breakfast: Eating breakfast everyday will extend your lifespan. At dawn eat
something cold and quick like granola or bagel and juice for fuel, pack up
and ride in the cool air. Mid morning “java alert”, reward yourself with a
caf้ stop, send me a postcard and meet the cooky to flip some blueberry
flapjacks.

Lunch: A light lunch can be made with bread and cheese, salami, canned meat
or fish, peanut butter and jam, fruit and juice. Sample the regional
delicacies.

Dinner: Reward yourself at the end of the day with a hot hearty solid meal,
rather than a liquid mix, not only will it give you the warm fuzzies, it
will stay with you longer.

Eat plenty of carbohydrates like fruit and energy bars in the two hours into
your ride. That’s when the body is most receptive to reloading the muscle
glycogen that fuels endurance activity.

Cycling encourages fat reduction, this calorie intensive exercise will help
you lose fat and build muscle. You will be surprised that healthy foods to
keep your energy high will also help you lose 10, 20 even 50lbs. forever.

If the weather is miserable, consider a bed and breakfast experience and
invest in a future memory.

Treat yourself once in a while to a restaurant meal, it can really motivate
you, even a healthy selection from a fast food place can boost your spirits
during extreme cycling conditions.
Love Mom.

Top Secret
The key to a successful day is to fuel up with a big breakfast: pancakes,
granola, porridge, fruits, fuel to start your day. 800cals., packed and
ready for action.

Coffee rewards your neurons with a little java party, 2 cups in a day are
ok, chase with water.

A spoonful of honey can make your pedals push easier @ 15g of carbohydrate,
similar to slow activating sports gel, popular with tri-athletes.
Unexpected “jiggy jiggy” may slow you down, fuel up often.

Snack food that goes straight to energy: Oranges, bananas, raisins, red
licorice, fig bars, sports bars, energy bars. Snack often.

Eat any solid foods 1 hour before a giant hill climb so it will digest and
work with you as fuel to get you to the top. Eating 30 minutes before the
climb will only put your stomach to work and add to your pain, providing
little energy.

Runner-up to an energy bar is a whole-wheat fig bar at half the cost.
Carbo-loading. Top up your glycogen stores before the big ride to get you
pedaling faster and further. Here’s how: Use 2 days to reduce normal
exercise and maintain diet, for the next 3 days
reduce exercise to rest and increase carbo’s to 70% of total calories. Next
day, pedal at your best.

A vitamin a day is good insurance to fill in the nutrition holes, though a
balanced diet of fruit and veggies will provide all acids such as vitamin A,
B, C, D, E, K. The challenge is to get a healthy range and number of
vitamins by eating a variety of fresh quality foods.

Water
Water is so important it accounts for 60% of your weight. Water keeps the
blood moving smoothly and gets more oxygen to the muscles while they are
working-out. Your muscles have to breathe too. When you are cycling you
produce x15 the amount of heat as normal, and it’s all sweat. It’s important
to replace it during a significant ride. 1-2 bottles an hour to keep your
pips up. Drink a ฝ bottle before you start, drink every 15 min. during the
ride, then a ฝ bottle after the ride. The rule of thumb is to replace the
fluids that you lost and stay hydrated to cycle at your best.

You can lose 2 liters of water while active on a hot day. When you are
thirsty you have lost about .5L of water. You will drink 4 liters per day. 8
liters/day in hot weather. Each liter of sweat saps 700mg of sodium
electrolytes. Snacks or a V8@880mg, will balance your electrolytes. Drink
1-2 bottles of water an hour. Reward yourself with a sport drink. On a hot
ride Gatorade will provide a profound jolt of quick digestible glucose,
carbohydrates, electrolytes. Brush your teeth if you drink copiously. A
cold drink will lower your core body temperature.

Water is better than coffee, which is better than beer or wine. If you drink
a coffee, chase it with a glass of water. A dark beer and red wine can
encourage your blood flow. It’s OK to have a couple of coffee’s and beers a
day, but any more will work against your physical efforts.

Freeze your second water bottle and refresh on a hot ride. The icy waters of
your tiny glacier will cool the core of your pounding mass, until the next
rendezvous with H2O.